Frederic Melton
People with diabetes can eat cheese, but not all types are created equal. While cheese is a high-protein, high-fat food with little to no carbohydrates, some types of cheese are higher in carbohydrates and saturated fat than others. For example, harder cheeses like American, cheddar, and Monterey Jack are listed as high-fat meats, while feta and mozzarella are medium-fat meats. People with diabetes should avoid processed cheeses, as they are very high in salt and may contain other risky ingredients. Instead, opt for low-fat cheeses like cottage cheese, which can be incorporated into smoothies, baked goods, and even ice cream! In general, limiting cheese to one to two ounces per day is recommended, but it's always best to consult a healthcare professional for individualized dietary recommendations.
| Characteristics | Values |
|---|---|
| Eating cheese with diabetes | People with diabetes can eat cheese in moderation, but it is best to consult a healthcare professional for individual recommendations. |
| Cheese and blood sugar | Cheese is a low-carb, high-protein food, so it can help stabilise blood sugar levels. However, high-fat cheeses can negatively impact blood sugar if consumed frequently. |
| Types of cheese to eat with diabetes | Diabetics should opt for low-fat cheeses, such as cottage cheese, and cheeses with high protein and calcium content, such as provolone. Pepper Jack, a derivative of Monterey Jack, contains capsaicin, which may help decrease blood glucose. |
| Types of cheese to avoid with diabetes | Diabetics should avoid processed cheeses, cheese spreads, and high-fat, high-sodium cheeses, such as feta, halloumi, American, and Monterey Jack. |
| Serving size | One to three ounces of cheese per day is recommended for people with diabetes. |
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What You'll Learn
Jack cheese is a zero-carb food
Jack cheese, also known as Monterey Jack, is a zero-carb food. It is a semi-hard cheese that originated in California and is commonly used for melting in dishes like burritos and quesadillas. A one-ounce (28-gram) serving of this cheese contains approximately 110 calories, 6 grams of protein, 8 grams of fat, 0 grams of carbohydrates, and 6 grams of saturated fat.
For people with diabetes, Jack cheese can be a suitable option as it has very few carbs and does not significantly impact blood sugar levels. However, it is important to consider the high levels of saturated fat in this cheese, which can negatively affect blood sugar control if consumed frequently. Therefore, it is recommended to enjoy Jack cheese in moderation as an occasional treat.
When incorporating Jack cheese into a diabetic diet, it is beneficial to pair it with non-starchy vegetables and slow-digested carbohydrates to create a balanced meal. Additionally, individuals with diabetes can generally consume up to three servings of cheese (one serving is equivalent to 1 ounce or 28 grams) without significantly increasing their carbohydrate intake.
Jack cheese is often flavoured with peppers, including jalapeños and habaneros, which contain capsaicin. This compound may help lower blood glucose levels, making it a beneficial choice for diabetics. Furthermore, cheese is a good source of vitamins and minerals, including vitamins A, B12, D, E, and K, supporting overall health and nutritional needs.
In summary, Jack cheese is a zero-carb food that can be included in a diabetic diet, especially when paired with the right foods. However, moderation is key due to its high saturated fat content. For personalised dietary advice, consulting a healthcare professional is always recommended.
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Jack cheese is high in saturated fat
Jack cheese is safe to consume for people with diabetes, but it is high in saturated fat. While cheese is generally a low-carb, high-protein food that does not increase blood sugar levels, it is also high in fat and calories. Jack cheese, specifically, contains the highest amount of saturated fat compared to other cheeses, with 6 grams of saturated fat per one-ounce serving.
People with diabetes should be mindful of their saturated fat intake as it may worsen insulin resistance. Therefore, it is recommended to choose cheeses that are low in saturated fat whenever possible. For example, mozzarella, Emmental, and Wensleydale are among the lowest in fat and sodium.
While Jack cheese is high in saturated fat, it can still be enjoyed by people with diabetes in moderation. Limiting cheese consumption to one to two ounces per day is generally recommended. Additionally, pairing cheese with a meal containing non-starchy vegetables and slow-digested carbohydrates can help create a balanced plate that satisfies cheese cravings without excess unhealthy fat.
It is worth noting that the impact of cheese consumption on diabetes risk is still a subject of ongoing research. Some studies suggest that eating low-fat dairy may lower the risk of developing Type 2 diabetes, while others indicate that increasing dairy consumption is associated with an increased risk. As such, it is always best to consult with a healthcare professional for individualized dietary recommendations.
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Jack cheese is safe for diabetics in moderation
Jack cheese is a variety of cheese that includes Monterey Jack and Pepper Jack, a derivative flavoured with peppers. While people with diabetes can eat all varieties of cheese, including jack cheese, it is best consumed in moderation as part of a balanced diet.
Cheese is a high-protein, high-fat food with little to no carbohydrates. It is considered a low-glycemic-index (GI) food, meaning it has little impact on blood sugar. However, cheese is high in saturated fat, which may worsen insulin resistance. As such, people with diabetes should opt for low-fat cheeses whenever possible.
Monterey Jack, for example, is a zero-carb food, but its high levels of unhealthy fat can negatively impact blood sugar levels if consumed frequently. It is best enjoyed as an occasional option. Other low-fat cheeses include mozzarella, cottage cheese, and part-skim varieties of hard cheeses.
Full-fat cheese can also be beneficial for people with diabetes. For example, full-fat cheese can contain conjugated linoleic acid (CLA), a fatty acid that has been shown to reduce overall body fat and boost immune function. Additionally, the high protein content in cheese can help balance out blood sugar spikes that occur when eating carbohydrates alone.
In general, limiting cheese to one to two ounces per day is recommended for people with diabetes. However, this may vary depending on individual dietary needs and recommendations from a healthcare professional.
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Jack cheese is a good source of vitamins A and B12
People with diabetes can eat cheese, but not all types are created equal. Diabetics can eat up to three servings of cheese (one serving is equivalent to 1 oz, 28 grams, or a slice of cheese) without increasing their total carbohydrate consumption. It is recommended to choose cheeses that are low in saturated fat whenever possible.
There are different varieties of Jack cheese, including Pepper Jack, Colby Jack, and Monterey Jack. Pepper Jack is a spicy variety of Monterey Jack, flavoured with various peppers including habanero chillies and jalapenos. It is also a good source of calcium and protein, with 7 grams of protein and 8 grams of fat per ounce. Colby Jack, a combination of Colby and Monterey Jack, is a semi-hard cheese with a smooth texture and a mild, slightly creamy, and mildly sweet flavour. It is also a good source of calcium, phosphorus, and protein, and contains a broad range of additional essential vitamins and minerals.
Overall, Jack cheese is a healthy option for people with diabetes, as it is low in carbohydrates and a good source of vitamins A and B12, calcium, and protein. However, it is important to consume it in moderation, as part of a balanced diet, and to choose low-fat varieties whenever possible to manage saturated fat intake.
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Other suitable cheeses for diabetics
While people with diabetes can eat all varieties of cheese in moderation, some types are more suitable than others. This is because cheese is generally high in fat, calories, and sodium, which can be risky for people with diabetes. Therefore, it is recommended to opt for lower-fat varieties and stick to the serving size.
- Goat cheese: Goat cheese is a good dairy substitute for people with lactose intolerance as it is easier to digest than other cheeses. It contains 102 calories and 6 grams of protein per ounce, along with vitamins A, B2, B12, D, calcium, iron, phosphorus, and potassium.
- Feta cheese: Feta is a low-calorie option, with 74 calories and 4.4 grams of protein per ounce. It is typically made from fermented sheep or goat milk, giving it a tangy flavor. Feta also has the second-lowest salt content among cheeses, making it a good choice for low-sodium diets. The fermentation process also adds healthy bacteria called probiotics, which can improve gut health and digestion.
- Mozzarella cheese: Mozzarella is a popular cheese that is commonly used in Italian recipes. It is a great low-sodium option for people with diabetes and is lower in saturated fat compared to other cheeses.
- Provolone cheese: Provolone has a lower saturated fat content and offers a full daily value of calcium with just one ounce.
- Neufchatel cheese: Neufchatel tastes similar to cream cheese but contains only a third of the fat content.
In addition to these options, people with diabetes can also consider low-fat cottage cheese and lactose-free cheeses, which typically contain fewer carbohydrates. It is also recommended to avoid processed cheeses, such as single-slice packaged cheeses and cheese sprays, as they are very high in salt and may contain other risky ingredients.
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Frequently asked questions
Jack cheese is not inherently bad for people with diabetes. However, it is high in saturated fat and sodium, so it should be consumed in moderation.
People with diabetes should opt for cheeses that are low in saturated fat, sodium, and carbohydrates. Examples include cottage cheese, ricotta cheese, gouda, parmesan, feta, and mozzarella.
It is recommended that people with diabetes limit their consumption to one serving of cheese per day. One serving is equivalent to one ounce or 28 grams.
Cheese is a high-protein food that can help balance out blood sugar spikes when eaten with carbohydrates. It also contains beneficial nutrients such as vitamins A and B12.
Yes, consuming too much cheese can be harmful due to its high-calorie content and potential negative impact on blood sugar levels. It is important to practice portion control and choose lower-fat cheese options when possible.
